Stress is NOT the enemy .. Stress is the energy

Ever wonder why stress feels overwhelming? Why does your mind race, your heart pound, and your emotions spiral? I don't have that .. but I did at some point .. and here is what changed it for me. Early on I noticed that stress wasn’t my enemy .. It's my energy .. energy so I can perform .. energy to get me moving. Later I learned the deeper mental mechanisms behind it. That it is the brain’s way of predicting what’s coming next and trying to keep me safe and energized .. and that is a good thing Yep, your brain is a prediction machine, constantly guessing what will happen and preparing your body to react. This means stress is deeply tied to how your brain makes emotions and how your mind extends beyond your skull.

Let’s dive into some effective stress handling methods that tap into this fascinating science. These aren’t just fluffy ideas. They’re grounded in how your brain works, how your emotions are made, and how you can take control. Ready? Let’s go!

Why your brain predicts stress and how you can make that work for you

Did you know your brain is always trying to predict what is about to happen? It’s like a supercomputer running simulations to keep you alive. When it senses a threat, real or imagined, it triggers alertness and energy (which we at times experience as stress). This is your brain’s way of saying, “Heads up! Get ready!” Like one of our fellow animals on this planet sensing a threat (a sound, something moving near by etc) and getting ready to run or fight. To do that, it needs energy .. and lots of it and again, that is a good thing

But here’s the catch: your brain’s predictions aren’t always accurate. Sometimes it overreacts. That’s why you might feel stressed about things that aren't that important.

Here is a deliberately silly example. If you are meeting a friend and already close to the place, but a bit late and you then become extra worried about being 4 minutes late versus being 3 minutes late. The extra stress about that 1 minute is a little silly, right?

So, how do you make this work for you? You can start by recognising that stress is you wanting to be on time and working to make it. Also that maybe your brain predicted danger (they will be angry, they won't want to be my friends anymore, they think I don't care about them etc) which probably isn't true. Did you inform them as soon as you realised you are a bit late? Are you normally on time? Do they know how much you value them?

There are many ways to calm the stress but the essential one is this. Stress isn't the enemy.. stress is the energy. The energy to try to help you get there on time .. and that is a good thing

Try this:

• Take a slow, deep breath in for 6 seconds.

• Hold it for 4 seconds.

• Breathe out slowly for 6 seconds.

• Repeat a few times.

  
  

This simple breathing hack can help your brain update its predictions. It gives your brain the bodily signal, "We are safe .. you can relax” It’s like hitting the reset button.

"Predictive reset breathing" to calm the mind

Stress Handling Methods That Use Your Extended Mind

You might think your mind lives only inside your head. But nope! The science of the extended mind shows that your mind stretches into your body, your environment, and even the people around you (by you thinking "I know what they think of me"). This means you can manage stress by changing your surroundings or your actions.

Back to the silly example. While on the way there your mind creates images, sounds and more that increase the stress, like the "They will be angry" But if your mind instead said "I am so much looking forward to meeting them again" It's a different energy that comes. It’s about giving your brain a more useful prediction field. When your mind has useful (and joyful) representations in it .. your brain and body reacts differently.

Another powerful method to make stress work for you? Movement. When you move your body in the right direction, your body send signals to your brain that "I am on the way to the solution" That things are becoming okay.

Here’s a quick list of "extended mind" hacks:

• Add useful representations to your mind (like stories about joyful moments with friends).

• Step outside for fresh air and sunlight.

• Movement brings your mind into a different space .. just choose a helpful space

  
  

These actions help your brain rewire its stress responses. You’re literally changing the way your mind works.

Remember, these methods work best when you practice them regularly. Your brain needs repetition to build new skills and habits.

Make it personal, make it yours

It matters that the approach fits you. Not just outside of work, also at work. For instance a clear table, can be helpful for a clear mind but for some a clear table means "That person isn't working" so all techniques has to be adjusted to you .. and your reality. So in short, it has to fit your mind and be practiced to work for you.

A clear workspace

How Emotions Are Made and What That Means for Stress

Lisa Feldman Barrett’s groundbreaking work shows that emotions aren’t fixed reactions. They’re constructed by your brain based on past experiences, current body signals, and context. This means your feelings of stress are not just automatic—they’re made by your brain’s predictions.

So, if your brain predicts danger, it creates the feeling of stress (energy to do things). But if you can change the content or your mind, you change the emotion.

This is huge! It means you have more control than you think. You can make your brain feel safer by changing how you interpret your situation.

Your next step: Learning Mind Skills for lasting change

Stress isn’t going away anytime soon. But guess what? You don’t have to be a victim of it. By understanding how your brain predicts, how your mind extends, and how emotions are made, you can learn to take charge.

I’ve shared some tools here, but there’s so much more. That’s where Mind Skills comes in. It’s all about giving you the skills to master your mind, using neuroscience-backed methods that transform your life.

If you want to dive deeper into stress management strategies, this is your go-to resource. It’s designed to help you grow personally and professionally, with practical, proven techniques.

You’ve got this. Your brain is amazing, and with the right skills, you can turn stress into strength.

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